Skill
12×45 seconds
3 push press
Work up in weight or choose one weight across all twelve rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.
Workout of the Day
On a clock set for 12 minutes
1 minute of air assault bike for calories
1 minute of burpees
2 minutes of air assault bike for calories
2 minutes of burpees
3 minutes of air assault bike for calories
3 minutes of burpees
Keep track of your reps today as you make your way through this ladder of air assault calories and burpees. Keeping a steady pace will pay off as you get to the later rounds of two and three minutes of each movement. Don’t burn out too early!
standard & rx: vanilla burpees
sport: burpees to a target 6″ out of reach